Going to the gym may seem fun and easy until you realize you’re not achieving what you want to. You need a goal, an endpoint to work towards. The fastest way to get there is with a SMART goal. SMART goals are what we all use here at the club and most trainers use them around the world. SMART is an acronym that stands for: Specific, measurable, achievable, realistic, and time. Let’s break down each section explaining how you can use them to achieve your goals.
Your first task is to come up with a specific goal. This goal should not be broad like gaining muscle or losing fat but SPECIFIC. Why do you want to gain muscle? Why do you want to lose fat? For example, one of my client’s goals is to lose fat so he can more easily play basketball with his son. This is more specific because it gives him a personal connection to his goal. Personally, I like to come up with 3 broader goals and then find three reasons to connect those goals to my life.
After you have found a SPECIFIC goal, you must figure out how you can measure and keep track of your progress. This has two parts; what you keep track of, and how you do it. Some examples of things to track are: weight (how much you can lift), reps, sets, TUT (time under tension), Body fat %, body weight, or measurements of body parts. Once you know what you’re recording you must figure out how to keep track over a long period of time. I think the best way to do this, and something a lot of trainers here use, is a spreadsheet to record our workouts and weights. This allows us to see the progress overtime.
ACHIEVABLE is the hardest one to apply. I think of it as 3 things I must do to help with my goal. The same client from before does a good job with this. His 3 things are to drink less beer, eat out less, and go to the gym 4 times a week. These do not have to be too specific, but just a guideline to help towards your SPECIFIC goal.
The last two co-exist together, in my mind. Think of them as TIME/REALISTIC. Time is figuring out what your time frame is to reach your goal. I break it down into a 1 week goal, 6 week goal, and 6 month goal. Once you know your time frame, you need to figure out what is most realistic to complete in that time frame. Most people overestimate what they can achieve in a short amount of time. Fortunately, you can use the Boom staff to see how long it took them and their clients to achieve what you want. Always lowball what you will achieve.
Using a SMART goal is the fastest and most organized way to achieve your goals in the gym. If you would like to learn more or have any questions feel free to reach out to me or any of the other trainers at the club!
- Coach Slapper